The #1 Way To Cure Your Overeating, Binge Eating and Emotional Eating Problem


The majority of the clients I work with believe they have an overeating, binge eating, or emotional eating problem.  They can’t control themselves with food and they’re horribly frustrated with themselves and their lack of willpower.

The truth of the matter, or what actually lies at the core of this so-called problem isn’t a lack of willpower or some biological defect that causes a person to eat in ways and in amounts they actually don’t desire.

Instead, if you seriously want to rid yourself of your unwanted eating behaviors, the #1 way to do it is to become truly present with your food when you eat AND s-l-o-w down the pace with which you eat.

Yup, it’s as simple as that and the first place to start.  If you think you have an overeating problem, binge eating problem, emotional eating problem or lack of willpower problem, you do NOT!  How great is that news?

So how do you cure your overeating, binge eating or emotional eating...

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5 Steps to Breaking Free from Negative Self-Talk


Do you say mean, horrible, awful things to yourself? You know what I’m talking about…the sorts of things that if said out loud your friends and family would wonder about your sanity. Or reverse things, and think about saying the things you say to yourself to others – you wind up punched in the face or alone forever right?

The good news is you’re not alone. It’s part of being human and there’s a usefulness to having an inner critic and judge, but only up to a point.

When the voice in your head becomes punishment seeking, imagines the worst and the tell-tell-sign is you’re unable to dismiss the critical thoughts even when you know they’re not true, you’ve crossed the line.

You can’t ever completely get rid of negative self-talk, but you can quiet it down, minimize it, and when recognized, squash it quickly rather than feed and fuel it.

That’s the real goal.

To believe you can completely get rid of self-doubt, fear,...

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Top 5 Mind-Body Health and Nutrition Resources I Love


Whenever I follow someone who I admire and want to learn from, I’m always curious about their inner world; their day-to-day reality and who they admire.

For instance, who do they study? Who inspires them? What book is on their nightstand currently?

So here’s what I can share about me, Rusti Q – my current Top 5:

1. Currently on my nightstand is the book “Always Hungry?” by David Ludwig, MD, PhD. While I’m only about ½ way through the book, its brilliance is abundantly evident.

I was turned on to this book by the magnificent thought leader and practicing functional medicine doctor, Dr. Mark Hyman (if you’re interested in learning about how food processes in the body and exploring better nutrition that works with your body – I strongly encourage you to follow him by subscribing to his newsletter and weekly videos).

2. For motivation, developing new thought and mindset habits that support my mind-body health goals and in...

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Is it a Compliment?


So I was going to write this blog today on a totally different topic, but I experienced something that kinda got under my skin, so instead I’m going to share it with you. I welcome your comments and perspective.

You know the feeling when someone attempts to compliment you and your body and mind freeze up for 3-4 seconds trying to figure out if it actually was a compliment or was it some type back-handed judgment or criticism?

I know full well from my eating psychology training, experience, and my ongoing studies that we all have a choice in how we choose to hear words spoken to us and how we translate the experience. I genuinely believe it’s a choice and work to practice it daily.  I’ve also found it’s helpful to be mindful of who it’s coming from and perhaps consider they might be projecting their beliefs and baggage onto me when it really has nothing to do with me…I get it, really I do.

So with that full blown disclaimer, hear me out on...

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Resources to Kick-Start Your Meditation Practice


I love, love, love my daily meditation practice.  When I miss a day, I notice it – my day simply doesn’t go as well.  I don’t feel as balanced and likelihood of experiencing anxiety and irritability during my day increases.

Basically, with meditation I’m a happier, more productive and less reactive person when I start my day off meditating.  And if I end my day with meditation, wow, does the quality of my sleep vastly improve!

But I wasn’t always into meditation.  I first started to meditate back in 2013 after developing panic attacks and suffering a major burnout in my corporate career.

I felt awkward and downright tense while meditating at first.  And I questioned whether I was doing it “right”?  I wondered if moving or scratching my nose would completely void out all benefits and just ruin the whole thing.  And what about how much time meditating actually counts as meditating…3 minutes, 5...

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